We have put together a few tips to help you get the most out of your gym sessions, these tips can be tweaked to help burn fat or pack on some muscle.

Hydrate

A major component of a diet plan includes adequate water intake throughout the day. Water, a key component for detoxifying the body and assisting with the metabolising of the foods eaten, should never be neglected, especially during humid conditions. When training, water is valuable in that it hydrates the muscles, keeping them strong and full, while ensuring nutrients flow freely throughout the body to promote growth. Water also has a major positive effect on fat burning and will encourage feelings of fullness, which will discourage the tendency to eat junk food.

Eat At Least 2 Hours Before Training

Eating in the hours before training is one of the keys to a great workout. Without sufficient nutrients, most notably carbohydrates, energy levels for training will not be optimal. I have personally found that eating one hour before training will provide more energy than eating two hours out. Try both approaches to find what works best for you. This diet plan is structured in such a way to ensure that you benefit from a pre-workout meal.

Eat Post-Workout

Like pre-workout nutrition, post workout feedings are similarly important. Unlike the pre-workout meal, where energy production is the intended outcome, post workout nutrition will ensure that energy is replaced and protein is supplied to the muscles when they are most receptive to its positive effects. Many training experts go as far as to say that the post-workout meal is the second most important feeding of the day, after breakfast.After intense training the muscles are typically depleted of carbohydrates, leaving a 30 to 45 minute gap for replenishment. Protein is also rapidly taken into the muscles at this time.

After you wake up in the morning it is especially vital that breakfast is eaten; the size of this meal is large in comparison to subsequent meals for that day because it not only replaces carbohydrate that has been used during training and depleted during sleep, but will restore protein balance to assist fat loss and muscle recovery. Occasionally meals will be missed (this is inevitable for most people who live busy lives). Ensure that breakfast is not one of these.

Drink Tea & Coffee Without Sugar & Cream

If you drink tea or coffee, it is best do so without all the extra calories added sugar and cream provide (a small amount of milk should do no harm). It is surprising how many people have the perfect diet but compensate for the lack of simple sugars in this plan by consuming eight to10 teaspoons of sugar during their daily coffee breaks. Doing this can add an additional 160 calories per day of the worst type of nutrient

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